Purpose: Hip strength. Abduction. Quick Video Demo Follow-Along Video Click the link below to view a full follow-along guidance video for all 5 exercises within Option A. Option-A: Follow-along Video Quick Coaching Cues Sit tall near the front of the chair with your core braced. Open one leg out to the side with control, then … Read more
Chair Trunk Twists Purpose: Core strength and trunk mobility. Quick Video Demo Follow-Along Video Click the link below to view a full follow-along guidance video for all 5 exercises within Option A. Option-A: Follow-along Video Quick Coaching Cues Sit tall with your core braced and feet flat on the floor. Rotate through your torso side … Read more
Purpose: General core strength. Quick Coaching Cues Keep your lower back gently pressed into the floor. Lift your legs with control and keep them straight as you move. Lower slowly and stop before your heels touch the ground. If you need to modify the movement, you can place your hands under your hips like this … Read more
Purpose: Power. Plyometric. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues For the kneeling jump, fast hands, fast hips, core engaged. Try to land with the hips as high as you can. Land on the leg opposite to the lateral jumping direction. Coordinate the arms powerfully with both jumps. Common Mistakes Kneeling Jump: Not … Read more
Purpose: Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Jump straight up first, land and then reach back on a 45-degree angle with control. With the vertical jump, stay tall through your chest and use your arms to help create lift. Land softly in an athletic position and absorb the landing before pivoting … Read more
Purpose: Plyometric. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete for your desired distance down and back, facing the same direction both ways. Drive off the ground and use your arms naturally for balance and timing. Land softly with knees slightly bent and hips under control. Common Mistakes Standing too tall. Landing … Read more
Purpose: Locomotive plyometrics. Power. Fast twitch muscle recruitment. Athletic coordination. Quick Coaching Cues Complete the hops for your desired distance, then jog or walk back and repeat. Stay tall and quick, light contacts. Land softly with knees slightly bent and core braced. Keep your chest up and eyes forward as you control each landing. Common … Read more
Purpose: Athletic rhythm and coordination. Hip strength and mobility. Ankle elasticity. Quick Coaching Cues Coordinate opposite arm with opposite leg. Swing arms from the shoulders and elbows, not just elbows. Foot contact from mid-foot or balls of the foot. Common Mistakes Using same arm with the same side leg. Flat footed on the support leg. … Read more
Purpose: Upper body strength. Upper back and shoulders. Quick Coaching Cues Chest facing the ground. Low Back straight, not rounded. Knees slightly bent. Lift only the arms, not your torso. You use dumbbells or small metal or light rubber weight plates Common Mistakes Torso not low enough. Your chest should be almost parallel to the … Read more
Purpose: General conditioning, hip mobility, and core stability. Quick Coaching Cues Try to get your foot next to your hand or as close as you can. Keep hips low/close to level with the shoulders. Common Mistakes Foot on the inside of the arm instead of the outside. Not bringing the foot up far enough. You … Read more
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